Rear Lunge

RECOVERY DRILL, EXERCISE 2: REAR LUNGE

Purpose: This exercise develops mobility of the hip flexors and trunk muscles (Figure 6-96).

Starting Position: Straddle stance, hands on hips.

Position 1: On the command, “Ready, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot. This is the same position as count 1 of the rear lunge in CD 1. Hold this position for 20-30 seconds.

Starting Position:  On the command, “Starting Position, MOVE,” assume the starting position.

Position 2: On the command, “Change Position, Ready, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot. This is the same position as count 3 of the rear lunge in CD 1. Hold this position for 20-30 seconds. On the command, “Starting Position, MOVE,” return to the starting position.

Figure 6-96. Rear lunge

Check Points:

  • Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion.
  • After the foot touches down on positions 1 and 2, allow the body to continue to lower.
  • Lunge and step in a straight line, keeping the feet directed forward. Viewed from the front, the feet are shoulder width apart, both at the starting position and at the end of positions 1 and 2.
  • Keep the forward knee over the ball of the foot on positions 1 and 2.
  • Ensure the heal of the rear foot does not touch the ground.

Precautions: When lunging to the left or right, do not let the knee move forward of the toes.

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